Sunday, not a rest day :(

I’ve not been good about taking the weekends off of work recently. This weekend especially!  Just so much going on…BUT I’m determined to take next weekend off entirely!

That’s a good goal for sure!

Let’s see…I need to recap the past week:

Sun: no workout

Mon: SICK, tummy flu
Wed: short workout some upper body stuff and tried to run

Thurs: Killer leg day
Fri: just 20 mins bike, but I rode hard– felt great power in my legs

Sat: Back, Shoulders, Abs and Interval run

Not the week I had planned, but it ended on a high note… and I have no clue what I did on tuesday?


Next week, I’ll do much better:

M: fasted bike in am; Mish-Mosh lifting- need to do some biceps, abs and calves? Run outside

T: fasted bike; LEGS!!

Wed: fasted bike; Back and run intervals

Thurs: OFF (maybe some bike, I’ll see how I feel)

Fri: fasted bike; Chest/Tri and interval run

Sat: LEGS!

Sun: fasted bike but off lifting


Yesterday’s Back workout I just copied and pasted this from my bodyspace profile-


Muscle: Lats
Equipment: Body Only
Sets: 3





Bent-Arm Barbell Pullover
Bent-Arm Barbell Pullover
Muscle: Lats
Equipment: Barbell
Sets: 3

WEIGHT/REPS 25 Lbs. x 10 Reps

WEIGHT/REPS 25 Lbs. x 10 Reps

WEIGHT/REPS 25 Lbs. x 10 Reps
Elevated Cable Rows
Elevated Cable Rows
Muscle: Lats
Equipment: Cable
Sets: 3

WEIGHT/REPS 100 Lbs. x 20 Reps

WEIGHT/REPS 120 Lbs. x 20 Reps

WEIGHT/REPS 120 Lbs. x 20 Reps
Standing Dumbbell Upright Row
Standing Dumbbell Upright Row
Muscle: Traps
Equipment: Dumbbell
Sets: 3

WEIGHT/REPS 30 Lbs. x 10 Reps

WEIGHT/REPS 30 Lbs. x 12Reps

WEIGHT/REPS 30 Lbs. x 12 Reps
Barbell Shrug
Barbell Shrug
Muscle: Traps
Equipment: Barbell
Sets: 2

WEIGHT/REPS 135 Lbs. x 10 Reps

WEIGHT/REPS 135 Lbs. x 10 Reps
One-Arm Dumbbell Row
One-Arm Dumbbell Row
Muscle: Middle Back
Equipment: Dumbbell
Sets: 3

WEIGHT/REPS 40 Lbs. x 10 Reps

WEIGHT/REPS 40 Lbs. x 10 Reps

WEIGHT/REPS 40 Lbs. x 10 Reps
Bent Over Barbell Row
Bent Over Barbell Row
Muscle: Middle Back
Equipment: Barbell
Sets: 3

WEIGHT/REPS 65 Lbs. x 10 Reps

WEIGHT/REPS 85 Lbs. x 10 Reps

WEIGHT/REPS 85 Lbs. x 10 Reps
Inverted Row
Inverted Row
Muscle: Middle Back
Equipment: None
Sets: 4





Ab Roller
Ab Roller
Muscle: Abdominals
Equipment: Other
Sets: 3




Decline Crunch
Decline Crunch
Muscle: Abdominals
Equipment: Body Only
Sets: 3



Hanging Leg Raise
Hanging Leg Raise
Muscle: Abdominals
Equipment: Body Only
Sets: 3



It was a good, long lifting workout and afterward I ran hard! It was really good since my legs were fresh from not running all week!t…2 miles in 6:14 first 2 1min intervals at 8mph with 6 recovery next 5 1min at 9 with 7 recovery. Ended with 2 min cool down fueled by Energy supplement. I’m really liking the effects of it!
Time for me to go workout now…I did 30 mins fasted bike this morning. Now it’s time to lift Chest/Triceps and I may throw some biceps in there- didn’t give them much attention yesterday.
Bye, bye!


I’m sending out this info tomorrow via an email blast…but thought you may want the info here too:

Don’t miss out on the FUN, EXCITING, NEW things we’ve got happening!!

4 items…

1. Our NEW contest starts 11-11 on it’s a fun way

to lose weight with the EXTRA motivation you may just need- a BET!

Put your Money where you mouth is!!


2. Food!! Do you wish you never had to shop, cook or plan your meals?

Well now you don’t have to…Check out my new frozen delicious chef

prepared food ready to ship to your front door!

I’m giving a big discount + free shipping for the first 100 orders.

Order now because we are nearing the 50 order mark!! YAY!!


3.  I’m now a GYM ANGEL and the BuffMother!! Gym Angel is a new line of

supplements made just for women and I’m their newest spokes model/sponsored athlete.

To celebrate I’m giving away 10 full product packs and a SHIRT!

Eenter to win your free supplements:


4. Christmas time is coming, meaning it’s time to shop!

Please purchase anything on my

and get 25% off! Just use the code: PEACE25


Please if you have any questions or feedback, simply respond to this message and I’ll get back to you ASAP!

Happy Holiday Season!!


Michelle Berger, BuffMother

The Key to your Motivation is to Encourage others!

“Get Buff”- Day 22

“Get Buff”- Day 22

It’s our 4th and FINAL week of the contest!! BE SURE to kick it in!!!



DAY #22
“1 minute Intervals”
20 mins total: (7 hard mins )
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down

Some EXTRAs you can add today are- sprint drills and walking lunges AFTER your intervals-


Today’s Diet Focus:

Up your veggie intake- especially GREEN VEGGIES


The way I get 3 in a day is to start my day with a GREEN, focus on eating greens for my “snacks” and having greens with dinner.

Greens are so good for your digestion, your body’s acidic balance, for nutrition, for energy, etc…. My favorite Greens lately are: Cucumbers, Peppers, Green Beans, Radishes, Asparagus, Brussels Sprouts

Others I eat quite often include: Stir fry veggies, Spinach, Romaine Lettuce, Green and Red Cabbage and Spaghetti Squash

Get after those greens~

They are SO good for you and REALLY help lean you up!!! YUMMY!!!

Greens list

Here is a HUGE list of what I consider GREENS-

  • Alfalfa Sprouts
  • Artichoke Hearts
  • Arugula
  • Asparagus
  • Bamboo Shoots
  • Bean Sprouts
  • Beet Greens
  • Bock Choy
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Celery Root
  • Chard
  • Chicory
  • Chives
  • Cilantro
  • Collard Greens
  • Cucumber
  • Dandelion Greens
  • Eggplant
  • Endive
  • Escarole
  • Fennel
  • Green Beans
  • Hearts of Palm
  • Jicama
  • Kale
  • Kohlrabi
  • Leeks
  • Lettuce
  • Mache
  • Millie lettuce
  • Mushrooms
  • Mustard Greens
  • Okra
  • Onion
  • Parsley
  • Peppers (any color)
  • Romain Lettuce
  • Radicchio
  • Radishes
  • Sauerkraut
  • Scallions
  • Snow Pea Pods
  • Sorrel
  • Spaghetti Squash
  • Spinach
  • String beans
  • Tomatoes
  • Water Chestnuts
  • Wax beans
  • Yellow Squash
  • Zucchini


Hope that helps,




2013 is here!

I am always a bit slow at figuring out my “Resolutions” so bear with me over the next few days as I hash them out…for today I’ve been thinking about trying to Tally my workouts for this year.  I’m not the best, most organized record keeper, so….I’m going to try it for January and see how it goes~ If it goes well I’ll do it for the year.

My thoughts are to tally my workouts in categories:

  • Legs- lifting workouts focused on Legs- Hammies, Glutes, Quads, Calves and ABS too
  • Chest- lifting workouts focused on Chest, Triceps, Abs also
  • Back-lifting workouts focused on Back, Shoulders, Biceps and Abs
  • Runs- typically my runs are hills, intervals or sprints so milage is stupid
  • Intervals- non-running ones
  • Tennis- drills, lessons, matches
  • Other- this would be other cardio, boxing, stretching, pilates, yoga, classes, dvds, etc…

I also think I’d like to track a few other things-

  • how many fires I build
  • how many hours I spend outside
  • how many hours I tally on my tractor and lawn mower
  • and a fun one…How many times I have sex Laughing


today’s workout was legs so I have #1 done!

Have fun figuring out your resolutions!! Happy NEW YEAR!!





If you participated in the contest, Be sure to Submit your official entry by March 4th= starting stats, final stats, a written paragraph sharing your thought about the contest,  and at least 1 photo of yourself to

Stats (start and end):



A short paragraph on your  contest results, did you break or attain your habit??


Send your info and at least 1 photo to,


Submitted by BuffMother on Mon, 2006/02/27 – 8:20pm

Tonight’s workout was great! Once I got moving that is 🙂

Todays workout was basically just intervals plus a tish extra cardio.

10 min warm up on r-bike
run intervals
3min warm up at 7mph
8 for 1
9 for 2min
8 for 1
10 for 2
8.5 for 1
10 for 1
8.5 for 1
10 for 2
8.5 for 1
11 for 1
8.5 for 2
11.5 for 1
cool down at 7

Total of 23 min on treaddy

upright bike
easy on off intervals…additional 10 min

Then 3 sets of bent over flys for rear delts
on hard set of knee ups on bench
3 sets of calves
one hard set of roman chair knee ups
oblique machine 2 sets


NOW I ate for post workout
1/4 c almonds
6 oz of sweet tater
2 cups asparagus stir fry
5 oz chicken
1 teaspoon ranch dressing

and I have a gut ache…I think it could be the sweet tater–ouchy~xx(

Tomorrow is Chest tri’s more intervals :)…but no running

Have a super night!


Submit your entry “21 day Kick the Habit” contest:

BuffMother's picture

Mon, 2012/02/27 – 10:16am — BuffMother

The 21 day Kick the Habit contest is over…Congrats for taking on the challenge!!
I am sure you are an improved version of yourself after these 21 days!!

Please visit this last link for some insight and instructions on
how to officially enter our contest:

Entering is easy…Simply submit your official entry by
March 4th= starting stats, final stats, a written paragraph sharing your thought about the contest,
and at least 1 photo of yourself to




0 Days to go….of “21 Day Kick the Habit”: Mission Complete

BuffMother's picture

Sat, 2012/02/18 – 2:58pm — BuffMother

You did it!!  You completed the “21 Day Kick the Habit” Contest, Was your Habit BROKEN or ATTAINED!?

No matter what the outcome, striving to make positive change in your life makes you a winner!! Congrats….

Please, Submit your entry~

If you participated in the contest, Be sure to Submit your official entry by March 4th= starting stats, final stats, a written paragraph sharing your thought about the contest,  and at least 1 photo of yourself to

Stats (start and end):



Write a short paragraph on your  contest results, did you break or attain your habit??

Send your info and at least 1 photo to,

Thanks so much!!

Now that this contest is complete, what are you going to do????

Please consider:
Keeping up with your new friends in the Rally Room,
and Start another challenge ( a personal one or join in our next Team BuffMother contest at the end of March)?

What about finding another scary goal, Like a new hobby of dancing or road racing? or think about doing the 21 days again to tackel another habit?


No matter what, keep after improving yourself!! It takes time to reach your goals, stay consistent and know every baby step forward changes you!

Thanks so much for being YOU!!



21 Day Kick the Habit winners

BuffMother's picture

Mon, 2012/04/02 – 1:05pm — BuffMother

Congrats to our Top 5 in the “21 Day Kick the Habit” contest!! They each get a long sleeved BuffMother! T-shirt for their prize!!!  Way to go April Ramirez, Lara Braddy, Sheena Ellington, Donna Buchanan, and Nicole Winfield!!

4 days to Go!!

4 days to Go!!

Today is wake up call time– are you truly taking control of your life??

Please READ and DO today’s task and workout:

We just have 4 days to go…make it count!

All of your workouts look AWESOME and
your encouragement is so wonderful….Have I ever told you all how
much I LIKE YOU??? I LIKE YOU all a TON!!

I have been working out hard and sticking to my plan, but being bad
about posting my workouts…please forgive me

Here is what I did this week so far:
Sunday Legs
Monday Chest Tri’s run/bike intervals
Tuesday Shoulders, back, biceps, r-bike intervals plus steady state
for a total of 45 min…I thought I was going to die after this!!

Wednesday: legs again…this went much better than Sunday’s workout


Smith Lunges

Butt Squats one set of 15 @70
Close stance smith squats one set of 20 @70

Walking lunges with 60# bar on back
set 1 24 total steps- then deadlifts with same wt 20 reps

2 sets bulgarians with 30’s- 8,6

set 2 30 total steps- then deadlifts with same wt 20 reps

abductor machine 60x10x2(2nd time with these)
adductor 30x15x1 (i never do these)

3 sets various machines wts and reps

Leg Press(new machine)
80×25 getting my feet wet here
trying to focus on my butt on these…I like this machine very easy on
my back

Then a set of knee extensions….then I saw one of my former clients
and started talking too much So then i decided I was done for the day.

Results: my butt is sore!! HOOORAY!!

Have a super day-
I have a run to do here in a bit.


Fun Days!!…4 days to go

BuffMother's picture

Thu, 2012/02/23 – 6:56pm — BuffMother

I have felt really great all week!!  Good energy, good mindset, good focus~ I love it!!

Anyhow, I weighed this morning– 129 still…oh well..still a couple more days left until March 1st–maybe something amazing will happen to get me to my goal, lol!! Despite the scale staying relatively steady, I know I am getting more fit, eating better, feeling better– so what does that scale know anyway?? I still plan to take my pictures this weekend– they will tell more of the true story.

Last night we skipped going to the gym and played softball out in the yard instead.  It was really fun to hit the ball again, see my kids hit and be the pitcher 🙂  And guess what, I am SORE today! all sorts of forearm muscles and core muscle sorness!! AWESOME!! Then today’s leg workout was a bit shorter than I’d like, but the good thing is that we did do it!

#1 List 3- recent items in which someone or something was to BLAME for your failure. Then take responsibility for each by stating “I am Responsible for that ____________(the failure).”

1- blame kids for leaving the kitchen a mess…. “I am Responsible for that teaching my kids and instructing them to do their chores.”
2- blame others for tempting me with “junk food” and “candy”….”I am responsible for what goes into my own mouth, no one but ME!! I can say no thanks!!”
3- blaming lack of time for my lack of runs the past couple weeks “I am responsible for my own schedule, I have the time, I must take the time!”
#2 List 3 recent items in which you had a success. Then, revisit each of those successes and state “I am RESPONSIBLE for my success at _________”

1- I’ve been successful at organizing this 21 day contest….  “I am responsible for my success at being a leader in the 21 days kick the Habit contest”
2- I’ve been successful at crossing off many items on my to do list daily….”I am responsible for the hard work I put in daily and am proud to know I am accomplishing tasks daily that will make my life less stressful, more organized and more enjoyable.”

3- I’ve been successful at encouraging others daily– “I am responsible for helping others to accomplish their goals…i love spreading hope, helpful info and leading by example”


Okay…that was a tough task today– being honest like that about failures and success takes some major brain power.

Can you believe this 21 days is almost over??  I can’t wait to do it again!!!

Oh and by the way, I’m doing my 40 days to fit yet again– tons of people signed up for it again yesterday and today– feel free to join in on the fun!!


Have a great night– I’m going to the store!!



4 Days to Go! Responsibilty

BuffMother's picture

Sat, 2012/02/18 – 2:50pm — BuffMother

4 days to Go!!

Take Responsibility for your failures, your bad habits and your excuses!   Happy people know and understand that they are 100% responsible for their life. They take responsibility for their moods, attitude, thoughts, feelings, actions and words. They don’t BLAME things or PEOPLE for the life they are living.  YOU are in control of your body, your life and your legacy.  Take the time and effort today to make it one without bad habits and full of good habits!!

Your task for today is to…

#1 List 3- recent items in which someone or something was to BLAME for your failure.
Then take responsibility for each by stating “I am Responsible for that ____________(the failure).”

#2 List 3 recent items in which you had a success. Then, revisit each of those successes and state “I am RESPONSIBLE for my success at _________”


Today’s workout ideas:

Beginner:  Walk 5 mins, jog 5 mins, walk 5 mins

Lift Legs


Leg day-Hamstring focus
Squats- feet 3″ wider than shoulders toes just slightly out
Dead Lifts (Romanian)
Walking Lunges
Knee Extensions
4x feet straight 8,6,6,4+ 2 sets toes out x10reps
Leg Curls feet flexed, straight and close
Calf Raises toes straight- can pair these with lunges
4×10 toes in slightly GO HEAVY!!
Leg press- butt clench


Each day you are getting more successful…press in these last 4 days, make them count!!
You are RESPONSIBLE for your failure or success– choose success!

Your friend,

10 days

10 days to Go!!

warm up 5 min on r-bike
incline press machine, sets of 10


Cable flys

tricep extensions

Tricep machines 3 different a set or 2 of each

Tricep push downs
Don’t know the weights just numbers

Then some abs
then upright bike 6 min, then run 16 min total
4 intervals at 9.5 with recovery at 8
then 10 min of bouncy running, almost like drills for my calves and runnning form at 7.4 mph
then 3 min upright bike
then more abs on roman chair
then done 🙂

My eats and water are perfect today!!

Have a super day!

11 days to Go!!

11 days to go…

Holy cow!! we are at the halfway point of our 21 days!!
I certainly hope you are progressing nicely and having small victories daily towards breaking and making your habits.
Staying engaged and focused is vital- be sure to check in and update us on your progress
in the rally room.

Today’s post is located here:

I had a super workout today!! & It is DH’s Birthday!!

Here is my workout today

Today I did go and workout and DH joined me for some of it 🙂

r-bike warm up
Shoulder press machine-
40 x 10 regular
40x 10 backwards
60 80 90 x10 regular

Barbell shoulder press

Lat machine

Free Motion Lat

EZ bar curls
free motion curls
concetration curls w/same machine
rotator cuff
Bent over lat raises

Cable curls (wide)
25, 303, 35×10

Then rode the upright bike for 10 min…didn’t want to wear myself down after being sick

Now I am going to get ready for a DATE!!! I am so excited!!


11 Days to GO…EXTRA!!

BuffMother's picture

Wed, 2012/02/15 – 7:15am — BuffMother

11 days left on our 21 day journey— can you believe we are already at the halfway point?

A great idea to help you on your eating habits is to Cook EXTRA food….more food than you’ll eat. I usually make two or three servings extra of what I am about to eat. This cuts down on time that you spend on cooking and you’ll have to do less washing up in general. Plus, it’s good to have healthy food on hand for a quick reheat.

Your task today is to do just that– cook or prep at least 3 meals for the next day or 2.  Some ideas are an extra green salad, cutting up carrots, celery, or other veggies, Chicken with rice, steak with sweet potatos, etc…  Preparation to succeed with your eating takes a bit of time, but the benefits are worth it!

Workouts for today:

Beginner Level:
walk 20 mins

Experienced Level:
lift back


Pull-ups (assisted)
Upright rows
DB Bicep curls
Lat pull downs
Bent over lateral raises
Standing DB W-Military
Crunches 3×15 slow
Barbell bicep curls
Knee Ups- to front and sides
Other ABS-


Keep pressing on, we are halfway through– Time to FINISH STRONG!!

The "Hubby Push"

I’ve been working out with my hubby each night…he’s actually pushed me to get going to the gym the past 2 days!!  I love that… We are going to Cancun in 2 weeks!!!  Both of us wanna be BUFF!!
Last night we did a leg workout, mostly squatting…I also did bulgarians, side lunges, hack squats, leg extensions and calves.

Tonight, I plan to run a couple “SPRINTS” up the hill with my son.  I also think I’ll do a DB circuit workout with him too.  He’s ready to have me help him get in shape for football.  I have yet to take my starting stats/pic due to the crazy busy life I’ve had this week… but the good news is I’ve already lost weight down to 125.4 this am on cycle day 4~ Buffing begins for me officially tomorrow, but honestly I’ve been buffing all week!  The goal is for me to wake up weighing 122 on the day we leave for Cancun.  Then I’ll have a little under a week to “re-lose” the weight after vacation before the end of our contest!!  I expect I’ll finish the contest the size I am now.

p.s. If anyone needs some mojo…A great idea for you right now is to follow along with my “Thin in 30” contest.  Here’s the link to the sign up~ you get daily workouts and diet info:

Diet info:

Workouts: Day 1-

Procrastinator Michelle! S6day17

I am posting right now because I am procrastinating…I have to work on some tax stuff that I’ve been putting off for MONTHS, but with taxes due at the end of May, I guess I MUST get them done soon 😥

Procrastination is an art form in my opinion…I do things when the HAVE TO be done, not a moment sooner~ it’s my way to manage my time, lol!! I use this skill for so many things besides taxes. A couple of of my favorite applications for procrastination is Dishes, Laundry, Shaving, and Bills. Why bother doing a few dishes??? I need to wait until the entire counter is covered and I have plenty to easily fit into the dish washer. That way I don’t waste time trying to find the perfect dishes to fit.

Why do 1 load of laundry?? I wait until I can do at least 6 at once. I do all the washing and drying~ then later I fold all 6 loads~ the I put all the clothes away at the same time. Doing 6 loads at once saves time!

Procrastinating works…but NOT for working out!!! CONSISTENCY works for diet, exercise and for getting BUFF!!!


Sizzlin’ in 6 Week #3 Conference Call is happening tomorrow May 19th at NOON central time.  Call in info is will be sent to your e-mail.  We are going to talk “All About ABS!!”

Here is a download LAST WEEK’s call ( our Week #2 conference call) … “the Keys to Sizzlin’!!”:

WAV version

MP3 version



Yesterday I started off the week with 2 great workouts including loads of fast running both Monday on my own and Tuesday at football.intervals on bike, 10 mins on stair mill, 10 mins on r-bike

Today I have a leg workout on tap…My body is exhausted from football last night! But here’s the plan!

warm up r-bike 10 mins

laying leg lifts with stretching

lower back extensions

leg curls



seated leg press

Dead lifts- 2 sets


walking lunges- 2 sets of 30 steps

leg extension

multi- hip

shuffle circles and side to sides in aerobics room

knee ups

20 min r-bike


I better go do my tax stuff!! I can’t procrastinate any longer!

Your friend the Procrastinator,


Beat yesterday~! day 22/70 SSS2011

I was so beat yesterday…It was one of those days where I kept waiting for some energy and it never came. Despite being exhausted I spent the day with my girls running errands and shopping. BUSY, BUSY!! Needless to say I decided to make yesterday a day off of workouts. Bedtime couldn’t come soon enough last night, I was actually in bed early and asleep by 9:30. My sleep was a not the greatest because for a Valentines “treat” …I was sleeping with 4 girls- 3 human ones and a puppy! HA!!

The plan for the remainder of today is to go for a run outside, CLEAN my house, then at about 3 go to the store with the kids to shop for my DH’s birthday. He’ll be 41 tomorrow, poor guy…he’s so old, lol!! Then after a bit of shopping I’ll get to the gym and do a leg workout! Kids classes start at 4 so that should workout perfectly so that we can get home early in the evening.

On my shopping trip yesterday I found some football pants and a helmet!! YES~! now all I need for football is a pair of cleats. I was really sore in my hip flexors and calves/back of knees yesterday from the plyos and drills we did on Sunday. It’s amazing to me how when I’m there doing the drills it’s so much fun and doesn’t feel like a workout. But the next day I can certainly feel it!!

Okay, I gotta go get my running stuff on~ It’s a warm beautiful day here!! Can’t wait to breath it in!!